Slim down for spring
The latest version of Canada's Food Guide includes some significant changes such as age- and gender-specific recommendations, more servings of fruits and vegetables (especially orange and dark green varieties) and the mention of staying physically active to maintain a healthy body weight.
The increased fruit and vegetable recommendation (from seven servings to eight to ten servings per day for adults depending on your age and gender) helps to ensure that you get a range of vitamins and minerals. And because fruits and veggies are typically low-cal and low-fat, you can still enjoy a wide variety while keeping your daily calorie intake in check. Following our meal plan based on Canada's Food Guide and adding regular exercise will help you get ready for bathing suit season.
Please note: the attached meal plan is based on a 60 kg, 165 cm, 40-year-old woman who is fairly sedentary.
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
| Breakfast • ¾ cup (175g) yogurt • ½ cup (125 mL) strawberries • 2 pieces whole wheat toast • 1 tsp jam |
| Snack • 1 apple • 1 cup (250 mL) water |
| Lunch Grilled chicken wrap • 75 g (2.5 oz) grilled chicken, cut in strips • 1 whole wheat tortilla • ½ cup (125 mL) green leaf lettuce • 1 carrot, shredded • 1 cup (250 mL) water |
| Snack • 2 celery stalks • 2 tbsp (30 mL) cream cheese • 1 cup (250 mL) water |
| Dinner • 1 serving Thai tofu sauté • 1 cup (250 mL) cooked brown rice • 1 banana • 1 cup (250 mL) water |
| Total calories: 1566 kcal |
| Breakfast • 1 frozen toaster waffle • 1 banana • ½ cup orange juice |
| Snack • ¾ cup (175 g) yogurt • 1 cup (250 mL) water |
| Lunch Salad Nicoise • 1 cup (250mL) romaine lettuce • 1 hard boiled egg, quartered • ½ cup (125 mL) cooked green beans • 60 g (2 oz) canned light tuna • 3 small red potatoes, cooked and quartered • ½ whole wheat pita • 1 cup (250 mL) water |
| Snack • 1 pear • 1 cup skim milk |
| Dinner • 1 cup (250 mL) water • 1 cup mixed berries (e.g. blueberries, blackberries, raspberries) • ½ cup vanilla ice cream |
| Total: 1713 kcal |
| Breakfast • 1 whole wheat English muffin, toasted • 1 tbsp (15 mL) peanut butter • 1 banana, sliced, on muffin |
| Snack Apple cheese slices • 1 apple, sliced • 50 g (1.5 oz) sharp cheddar cheese, sliced • 1 cup (250 mL) water |
| Lunch •Leftover Thai Tofu sauté (from Monday's dinner) • ½ cup (125 mL) cooked rice • 1 cup (250 mL) water |
| Snack • 1 orange • 1 cup (250 mL) water |
| Dinner •1 serving Hoisin salmon with bok choy •1 cup (250 mL) water •¾ cup (175 g) flavoured frozen yogurt |
| Total: 1713 kcal |
| Breakfast • 1 smoothie • 1 cup chocolate milk (or soy milk) • 1 banana • ½ cup blueberries |
| Snack • 1 nectarine • 2 rice cakes • 1 cup (250 mL) water |
| Lunch • 1 whole wheat bagel, toasted • 1 cup (250 mL) chunky vegetable soup • 1 cup (250 mL) skim milk • 1 cup (250 mL) water |
| Snack • ¼ cup (60 mL) roasted almonds • 1 cup (250 mL) water |
| Dinner • 1 serving Pasta with beans and basil Note: add 2 cups chopped kale when adding tomatoes to recipe • 1 cup (250 mL) water |
| Total: 1721 kcal |
| Breakfast • 1 whole wheat bagel • 50 g (1.5 oz) melted Swiss or cheddar cheese • 1 cup (250 mL) orange juice |
| Lunch • Leftover Pasta with beans and basil (from Thursday's dinner) • 1 peach • 1 cup (250 mL) water |
| Snack • ¾ cup (175 mL) yogurt • 1 cup (250 mL) water |
| Dinner • 1 serving Classy curried chicken with many fruits • 5 spears cooked asparagus (approx. 1 cup) • ½ cup (250 mL) cooked couscous • add ½ cup sliced lightly sautéed red and green peppers • 1 cup (250 mL) water |
| Total: 1616 kcal |
| Breakfast • 3 silver-dollar pancakes • ½ cup (125 mL) fresh blueberries • 1 cup (250 mL) skim milk |
| Snack • 1 peach • 4 pieces Melba toast • 1 cup (250 mL) water |
| Lunch Tuna pita • 1 pita • 75 g (2.5 oz) canned tuna (mixed with 1 tbsp (15 mL) mayonnaise) • 1 cup (250 mL) lettuce • ¼ cup (75 mL) sliced mixed peppers • ¼ cup (75 mL) sliced tomato • 1 orange • 1 cup (250 mL) water • ¾ cup (175 mL) frozen yogurt |
| Snack • 1 cup carrot sticks • 1 cup (250 mL) water |
| Dinner • 1 serving Balsamic glazed steak kebabs (adjust recipe to add one more pepper and only 1.5 – 2 lbs of steak) • ½ cup (125 mL) cooked rice • 1 cup (250 mL) water Easy banana split • ½ cup (125 mL) vanilla ice cream • ½ banana |
| Total: 1820 kcal |
| Breakfast • 60 g (1/4 cup) cold cereal • ½ cup (125 mL) skim milk • ½ cup (125 mL) sliced strawberries |
| Snack • 1 apple • 1 cup skim milk • 1 cup (250 mL) water |
| Lunch Spinach omelette pita • 2 eggs • ½ cup (125 mL) cooked spinach • ¼ cup (60 g) sliced mushrooms • 1.5 oz (50 g) Swiss cheese • 1 whole wheat pita • 1 cup (250 mL) water |
| Snack • 1 banana • 1 cup (250 mL) water |
| Dinner • 1 serving Roasted fish with fresh Nicoise topping • 1 cup (250 mL) cooked couscous • 1 cup (250 g) steamed broccoli 1 cup melon salad • ¼ cup (60 g) diced cantaloupe • ¼ cup (60 g) diced honeydew • ½ cup (125 g) diced watermelon • 1 cup (250 mL) water |
| Total: 1525 kcal |
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